january 31, 2015

Workout of the Day
 
A.
Complete as many rounds and reps as possible in 5 minutes of:
1 Power Clean (225/155 lbs)
1 Muscle-Up
2 Power Cleans
2 Muscle-Ups
3 Power Cleans
3 Muscle-Ups
and so on….
4's plus 1 PC

Rest exactly 5 minutes, and when the clock hits 10:00, perform the following…

B.
Complete as many rounds and reps as possible in 5 minutes of:
3 Power Snatches (135/95 lbs)
6 Toes to Bar
9 Box Jumps (24″/20″)
3+5

Rest exactly 5 minutes, and when the clock hits 20:00, perform the following…

C.
Complete as many rounds and reps as possible in 5 minutes of:
2 Thrusters (135/95 lbs)
2 Burpees Over the Barbell
4 Thrusters
4 Burpees Over the Barbell
6 Thrusters
6 Burpees Over the Barbell
and so on….
8's plus 3 thrusters

Rest exactly 5 minutes, and when the clock hits 30:00, perform the following…

D.
Complete as many rounds and reps as possible in 5 minutes of:
20 Kettlebell Swings (24/16 kg)
20 Hand-Release Push-Ups
2+32

january 30, 2015

Workout of the Day

A.
Every minute, on the minute, for as many minutes as possible…
Front Squat + Jerk
Started at 125 because I was unsure how far I would get.
125 good
135 good
145 good
*Minute 1 – 245/155 lbs good
*Minute 2 – 255/165 lbs good, PR
*Minute 3 – 265/175 lbs awesome, PR!!
*Minute 4 – 275/185 lbs no attempt, ran out of time.
*Minute 5 – 285/195 lbs
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.

B.
For time:
25 Shoulder to Overhead (115/75) 13/7/5
5 Muscle-Ups subbed these for c2b because the ring thing wasn't up.
20 Shoulder to Overhead 10/10
4 Muscle-Ups
15 Shoulder to Overhead 8/7
3 Muscle-Ups
10 Shoulder to Overhead 10
2 Muscle-Ups
5 Shoulder to Overhead 5
1 Muscle-Up

11 or 12 something? 

*Ran out of time for the rest*

C.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – 2 reps @ 90%
*Set 6 – 4 reps @ 85%
*Set 7 – 6 reps @ 75%

Remember that these percentages should be based off of your 1-RM back squat from December 8.

D.
Complete as many rounds and reps as possible in 8 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

This is a classic CrossFit triplet. It’s not something we practice often, but it’s good to touch once in a while to see if you remember how to move your body quickly, and to the movement standards! Don’t cut the range of motion just to improve your score, but rather practice this as if you were being judged on quality of movement as well as number of reps achieved.

january 28, 2015

Workout of the Day 

A.
Three sets, not for time, of:
Tempo Muscle-Ups x 4-7 reps (pause for 1 full second in the receiving position of the transition – bottom of the dip, then pause for 2 full seconds at the top of the movement – full elbow extension with pinkies to thighs) 7/7/7 with 25# on the ring thing
Unbroken Double-Unders x 50 reps (set your goal number and establish a good consistent rhythm to keep unbroken each set) 50/50/16, 38, threw rope in fit
L-Sit x 40-50 seconds (accumulate time if necessary) 40/40/x

B.
Every two minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-95% 103 only one miss, but made it up immediately

C.

C1.
For times (against a running clock):
Row 500 Meters
10 Power Snatches (155/105 lbs) 75#
20 Toes to Bar
6:00

When the clock reaches 8:00, complete the following…

C2.
Row 500 Meters
15/10 Muscle-Ups 10 on the ring thing, no weight added
30 Shoulder to Overhead (155/105 lbs)
7:45 (15:45 total)

When the clock reaches 16:00 (17:00), complete the following…

C3.
Row 500 Meters
20 Toes to Bar
30/20 Strict Handstand Push-Ups Did max effort till the 8 min was up... only got 1 on 1 ab mat.

When the clock reaches 24:00 (26:00--1 min rest), complete the following…

C4.
Row 500 Meters
25 Burpees Over the Erg
50 Ring Dips On the ring thing, no added weight
14:41 (40:41)

january 26, 2015

Workout of the Day 

A.
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 90-95% 180

B.
 Every two minutes, for 12 minutes (6 sets):
Clean + Front Squat x 1 rep @ 90-95%  155

C.
Four sets of:
Touch-n-Go Power Cleans x 5 reps
Rest 2 minutes

Goal loading per set (by %):
*Set 1 – 70-75%  110
*Set 2 – 75-80%  120
*Set 3 – 80-85%  125
*Set 4 – 85+%  135

D.
Three sets for times of:
10 Hang Squat Cleans (155/105 lbs)
15 Chest-to-Bar Pull-Ups Mod to 5 pull ups (ripped hand)
20 Box Jump-Overs (24″/20″)
Rest 2 minutes Didn't see this, did all straight through. Moved the pull ups to in front of the hang cleans. 15:01

Optional Additional Session 
Perform only if you have time for two separate sessions separated by at least 3-4 hours.
Six sets of: Run 200 Meters @ 75-80% Run 400 Meters @ 85-90% Walk 200 Meters

january 21, 2015 (hallie's bday!)

Workout of the Day

A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM 125
*Set 2 – 10 reps @ 60% 150
*Set 3 – 10 reps @ 70% 180
*Set 4 – 8 reps @ 75% 190
*Set 5 – 6 reps @ 80% 205
Rest 2-3 minutes between sets.

B.
For time:
10 Overhead Squats (155/105 lbs)
10 Box Jump-Overs (24″/20″)
10 Thrusters (155/105 lbs)
10 Power Cleans (205/125 lbs)
10 Toes to Bar
10 Burpee Muscle-Ups Burpee pull ups
10 Toes to Bar
10 Power Cleans
10 Thrusters
10 Box Jump-Overs
10 Overhead Squats

Last week we had some fun with the Kill Cliff ECC’s first event. This week I think you’ll have fun with a variation of the third event. In order to save you from having to use three barbells or switch weights on and off the barbell more than once, I have charitably adjusted the thruster weight to 155/105 lbs – the same as the Overhead Squat. I hope you will appreciate this gesture.

21:59

C.
Rest until relatively well-recovered, and then…
Three sets for max calories:
90 seconds of Assault Bike
Rest 3 minutes
These must be full effort sprints! If you don’t have an assault bike, you can use an airdyne or Concept 2.

No time

D.
Three sets, not for time, of:
Barbell Hip Thrusts x 10 reps @ 21X1
Rest 45 seconds
Supine Ring Row x 10 reps @ 2111
Rest 45 seconds
GHD Hip Extension with Arms in “Y” Overhead x 10 reps @ 2012
Rest 45 seconds

No time

january 20, 2015

Workout of the Day

A.
Three sets, not for time, of:
Tempo Muscle-Ups x 3-6 reps
(pause for 1 full second in the receiving position of the transition – bottom of the dip, then pause for 2 full seconds at the top of the movement – full elbow extension with pinkies to thighs)
Unbroken Double-Unders x 40-50 reps
(set your goal number and establish a good consistent rhythm to keep unbroken each set)
L-Sit x 30-45 seconds

Just worked on mu on the ring thing.

B.
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 85%

Done, 95#

C.
For times:

C1.
For time:
Row 500 Meters
25 Burpees Over the Erg
When the clock reaches 6:00, complete the following…

4:41

C2.
Three rounds for time of:
135/95 lb Push Press x 12 reps
Toes to Bar x 12 reps
When the clock reaches 12:00, complete the following…

2+9 at 12, rested 1 min

C3.
Three rounds for time of:
135/95 lb Front-Racked Walking Lunges x 20 steps
30″/24″ Box Jumps x 10 reps
When the clock reaches 18:00, complete the following…

2+11 at 18, rested 1 min

C4.
For time:
Row 500 Meters
25 Burpees Over the Erg
(Yes, this is the same as C1…try to match the C1 time.)

5:43

D.
Every minute, on the minute, for 8 minutes:
Minute 1 – Stationary Dips x 8 reps @ 11X2
(hold for 1 second at the bottom and 2 seconds at the top – add weight if possible)
Minute 2 – 12 GHD Sit-Ups

Dips 3/4/3/2
Sit ups done

january 18, 2015

One day post meet. It was both fun and frustrating. I only made one of three snatches, but made all three clean and jerks and PR'ed my last one by a pound.

Snatch 48 make/50 miss/51 miss
Clean and Jerk 66 make/70 make/73 make

Weighed in at 69.5 kg (152.9) at the meet, so literally 1 pound off of the weight class below me. Need to work on the snatch big time.

january 14, 2015

Work for today will include snatch skill work and some light WODs.

Snatch skill work:
Dip snatch
Tall snatch
High pull
Pause in bottom position


8 minute AMRAP
10 KB Swings 53/35
7 box jumps
8+8

 rest 5 minutes

8 minute AMRAP
20 sit-ups
20 DU
10 wall balls 20/14
5+13 (20# ball for first round, 14# after, and all UB DU)

 rest 5 minutes

 8 minute AMRAP
200m run/row
5 C2B 55# dip snatch
10 HRPU
15 air squats
2+4

Did first and second AMRAP at a moderate pace, went slow for the last AMRAP.

january 12, 2015

Preparing for the meet this weekend, keeping it light.

12 minute EMOM
Min 1- Split jerk complex 65# (split jerk+behind the neck split jerk+pause in dip split jerk+feet half to full jump)
Min 2- 40 seconds of rowing, approximately 8-9 calories

7 min AMRAP
10 wall balls
25 DU
8, not a good double under day but kept it to basically no rest between the two movements and only broke a few times. 

january 11, 2015

Worked on my snatch and clean and jerk form for the upcoming meet. Success on both--missed the first snatch at 115 then Chris reminded me to get under the bar faster. PRed in the clean and jerk at 160.

january 10, 2015 (invictus open cycle)

No go on the workout today, I'm going to need to take a rest day, I've got some shoulder/back issues I'm trying not to aggravate. Trying to work smart so that I don't injure myself before the Open. I'm also going to have to take it light next week because of my meet on Saturday. 

Workout of the Day

A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
Handstand Walk x 10-15 meters
Toes to Bar x 10-12 reps

B.
Five sets for times of:
5 Power Cleans (225/145 lbs)
10 Chest-to-Bar Pull-Ups
Rest 60 seconds

Rest 5 minutes, and then…

C.
Five sets for times of:
Row 250 Meters
5 Power Snatches (135/95 lbs)
Rest 60 seconds

Rest 5 minutes, and then…

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Front Squats (135/95 lbs)
10 Pull-Ups
20 Double-Unders


Optional Additional Session

Perform only if you have time for a second session 3-4 hours after you complete the first session.

Five sets, not for time, of:
Chinese Rows x 5 reps
L-Sit Press to Handstand x 1-2 reps
2 Minutes of Ankle Mobility Drill of your choice (60 seconds on each)
Strict Pronated Chest-to-Bar Pull-Up x 2-3 reps @ 2113
(pin your chest to the bar and hold with chest in contact for 3 seconds)
Freestanding Handstand Hold x 45 seconds (accumulated is fine)

january 9, 2015 (invictus open cycle)

Workout of the Day

A.
Every minute, on the minute, for as many minutes as possible…
Push Press x 1 rep
*Minute 1 – 155/105 lbs
*Minute 2 – 165/110 lbs
*Minute 3 – 175/115 lbs
*Minute 4 – 185/120 lbs
*Minute 5 – 195/125 lbs (finished here, failed the 130 attempt--that's my PR)
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.

B.
Two sets for times:
Run 400 Meters
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes

3:08, 2:58 -- Did 13/12 on both sets, I'm not 100% sure of the time difference, I think my row may have been a tiny bit faster on the second set and perhaps a shorter rest time between sets?

Play with two different techniques: (1) Push Press; and (2) Power Jerk. Work on the rhythm of the cycling.

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% 143
*Set 2 – 4 reps @ 75% 165
*Set 3 – 2 reps @ 85% 187
*Set 4 – 2 reps @ 90% 198
*Set 5 – 3-5 reps @ 85% 187 for 5

All percentages based off of best successful 1-RM established on December 8, 2014 – if you were following the program.

D.
For time:
95/65 lb Thrusters x 21 reps
7 Muscle-Ups
Thrusters x 18 reps
6 Muscle-Ups
Thrusters x 15 reps
5 Muscle-Ups
Thrusters x 12 reps
4 Muscle-Ups

Substituted chest to bar with a pronated grip. Did singles; I need to start working on pushing away at the top, then hopefully I can start linking these. The most important part is keeping a really tight kip. 12:00, thrusters broken up into: 7/7/7 - 6/6/6 - 8/7 - 6/6 no problems there.

january 7, 2015 (invictus open cycle)

Workout of the Day

A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM 125 unbroken
*Set 2 – 10 reps @ 60% 155 unbroken
*Set 3 – 10 reps @ 65% 165 unbroken
*Set 4 – 8 reps @ 70% 175 unbroken
*Set 5 – 6 reps @ 80% 205 unbroken
Rest 2-3 minutes between sets.

B.
For time:
25 Wall Ball Shots (30/20 lb)
Run 400 Meters
20 Wall Ball Shots
Run 400 Meters
15 Wall Ball Shots
Run 400 Meters
10 Wall Ball Shots

Unbroken wall balls, 9:23. The wall balls got a little tough past 15 each time, but I'm fairly proud of myself for keeping them unbroken. Rowed 400 m, there's snow on the ground. 

It’s not required, but it should be considered implied that the wall ball shots should be unbroken for each set. If weather doesn’t permit running, you have two good options: (1) move to San Diego and train at Invictus; or (2) substitute a 400m row if you’re 175 lbs or less and a 500m row if you’re over 175 lbs.

Rest until the clock reaches 12 minutes, and then…

C.
Five rounds for time of:
30 Double-Unders
15 Kettlebell Swings (32/24 kg)

9:31, all unbroken DU, and I broke the kb swings in the second and fourth round. So, 15/8+7/15/8+7/15. Those killed my grip toward the end. Didn't move particularly fast in either one of these WODs, just tried to stay consistent. 

D.
Three sets, not for time, of:
Banded Good Mornings x 8 reps @ 30X1  Blue band
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111 Got about a 30 degree angle here, couldn't do them Rx
Rest 45 seconds
Weighted GHD Hip Extensions x 8 reps @ 2012 15 pounds, had a hard time staying to tempo. Right quad was killing me where it was smashed against the pad. 
Rest 45 seconds

january 6, 2015 (invictus open cycle)

Workout of the Day

A.
Three sets, not for time, of:
Dip to Upper Arm Support x 8-10 reps 8, toe spot, performed on jerk blocks
(if you don’t have access to parallel bars, these can be performed on jerk blocks or stacked boxes)
Nose-to-Wall Handstand Hold x 45-60 seconds :30/:45/:45, wrist was a limiter here
Double-Unders x 40-50 reps Did NOT feel awesome. 50/50/50

B.
Every minute, on the minute, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 70-75% 75% - 85#, 12 for 12 no misses, 2 of these I had to quickly stand up for balance purposes. 

Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold there for 3 full seconds before standing up with the load.

C.
Every 4 minutes, for 24 minutes (6 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
15 Strict Ring Dips

Row approx 1:01-1:03 each time, burpee box jump overs about 1 min, then struggled with dips for the rest of the time. Used the static dip rack. 4 kipping (then I decided to stop being a wuss and go strict)/4 strict/4 strict/3 strict/4 strict/4 strict, stopped at 3 min each time.

Keep your ring dips legit – full depth and full elbow extension. Note times for each set. If any set takes more than 3 minutes, reduce the number of ring dips to keep your sets under 3:00.

D.
Three sets, not for time, of:
Face Down Chinese Planks x 60 seconds
Rest as needed
Reverse Snow Angels x 10-12 reps
(perform these slow and controlled)
Rest as needed

Alright, so that was a lot harder than I thought it would be. Those reverse snow angels are killers. 60 sec on the plank each time, 12 reverse snow angels each time. 

january 5, 2015 (invictus open cycle)

Workout of the Day

A.
Every 90 seconds, for 12 minutes (8 sets) of:
Front Squat x 2 reps @ 75-80% 155#
Strict Handstand Push-Ups x 6 reps Sub with 2-mat kipping HSPU

This sucked a lot more than I anticipated. Arms/shoulders burned like hell from the HSPU and I didn't think that would affect my front squat but man was I wrong. Shoulder weakness evident in my HSPU reps per set: 6/6/5/3/3/2/3/1 

*Customize your reps to suit your ability. If you’re strong with HSPUs, add a deficit. If you struggle with strict handstand push-ups, reduce the reps or work on negatives. In either event, you should have at least 15 seconds to transition back to your front squats after your final HSPU.

B.
Five sets of:
3-Position Clean
(high hang, mid-thigh, 2″ below the knee)
Rest as needed

125#, focused mostly on pulling straight up on the first 2 positions. Just like in the snatch I tend to arc the bar away from my body. Full cleans.

Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.

C.
Four sets for max reps of:
30 seconds of Power Cleans @ 60% of 1-RM Clean 105#
Rest 90 seconds

Note the weight used and the reps achieved.

8/11/12/11 -- This was interesting. I was going to try different set amounts, but 30 seconds flew by a lot quicker than I thought. Ended up doing sets of 3 in the first set, but then just went unbroken in the last 3 sets. The quickest way to cycle through reps is to bypass my legs on the way down, but this makes me breathe heavy and tires me out quickly. I'm only able to do it for about 7 reps, but it might be worth it.

From now until the beginning of the Open you will see many opportunities to practice cycling the barbell through different movements and loading percentages. Use these opportunities to fine tune technique and determine your best movement strategies for different loads and rep schemes.

D.
CrossFit Games Open 14.2
Every 3 minutes for as long as possible complete:

From 0:00-3:00
Two rounds of:
10 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups

From 3:00-6:00
Two rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups

From 6:00-9:00
Two rounds of:
14 Overhead Squats (95/65 lbs)
14 Chest-to-Bar Pull-Ups

Etc., following same pattern until you fail to complete both rounds within the 3-minute period.

STOP AFTER THE ROUND OF 18! If you successfully complete the round of 18, please pat yourself on the back and know that you will be in a good spot to gut it out strong in the round of 20s should this event pop up in 2015. DO NOT go for more just for the sake of comparison – I don’t want the additional volume to jeopardize training for the rest of the week. 

Easily the most disheartening part of my day. I got exactly the same score as I did last year: 10 OHS, 10 chest to bar, 10 OHS, and 5 chest to bar. I know that it was at the end of a lot of work, but that's no excuse for such a shitty score after a year of work. I'm honestly devastated by this. This year's Open will be eye-opening as to what I've neglected over the past year. 

Optional Additional Session - I'm going to try to come back in tonight to do this. Edit: Not done
Perform only if you have time for two separate sessions separated by at least 3-4 hours.

Three sets of:
Run 400 Meters @ 70-75%
Run 400 Meters @ 75-80%
Run 400 Meters @ 80-85%
Walk 400 Meters

january 4, 2015 (invictus skills & conditioning transition week)

Rest day. The Open prep cycle starts tomorrow. Eek and hurray!

january 3, 2015

Took a mini break from Invictus to ensure I'm fresh for this upcoming Prep Cycle.

12 deadlift 115/75, wall balls, sit ups

10 deadlift 115/75, wall balls, sit ups

8 deadlift 115/75, wall balls, sit ups

6 deadlift 115/75, wall balls, sit ups

4 deadlift 115/75, wall balls, sit ups

2 deadlift 115/75, wall balls, sit ups

2 power cleans 115/75, wall balls, sit ups

4 power cleans 115/75, wall balls, sit ups

6 power cleans 115/75, wall balls, sit ups

8 power cleans 115/75, wall balls, sit ups

10 power cleans 115/75, wall balls, sit ups

12 power cleans 115/75, wall balls, sit ups

All unbroken, fastest time in the class. 11 something.

january 2, 2015 (invictus skills & conditioning transition week)

**Skills & Conditioning Transition Week – The official Open-Prep Cycle begins January 5th, please let your friends know and create a training group that will support and push each other from January through March!

Workout of the Day

A.
Five sets of:
30 Second of Muscle-Ups
Rest 30 seconds

Note scores for each of the five sets.
I worked on kipping HSPU. Did 1 set of ME HSPU in 5 min. Got 16 to 2 ab mats, about 3 every 45 seconds or so. I'll continue to work on this and record my progress. 

B.
Every two minutes, for 20 minutes (10 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch 75#, focusing on form.

So I misread this and ended up doing an EMOM for 15 minutes until I realized my mistake, so I stopped there because I was already over 10 sets. The high hang snatch helped me keep the bar close, and I struggled a little with the snatch with no foot movement--mostly because I was trying to keep it in close and focus on my feet and meh. It went ok overall, not a terrible snatch day. All squat snatches. 

For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

C.
Every minute, on the minute, for 15 minutes:
Split Jerk x 2 reps @ 75-80% 120# This was a-okay until about set 8. Then all of a sudden I fatigued pretty bad. I got my double bounce back on my dip though, and after that it was a LOT easier. I was doing too slow of a dip because I got used to all those pause dips. 

Work on perfect footwork and mechanics.

D.
Three rounds for time of:
Run 800 Meters
10 Hang Squat Snatches (135/95 lbs) 85#
20/15 Strict Handstand Push-Ups 10 seated DB press 30#, 5 kipping HSPU to two ab mats. 

43:37, This was a little rough. I did all the snatches light, but still had to do them in singles. My muscle endurance for the snatch just sucks right now. The DB presses were difficult but not impossible, and the kipping HSPU were ok, I just kept failing on that last one. I might need to up the weight on the DB press next week.